Stuffed, Breaded, and Baked Squash or Zucchini Flowers
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 10
Ingredients
20 Squash or Zucchini flowers1 cup light sour cream1 cup grated parmesan cheese3 tbsp real bacon bits2 tbsp fresh chives2 tbsp dried onion flakesdash cayenne pepper1 tbsp garlic powder2 tsp spicy honey mustard1 cup of flour1 large egg1 tbsp milkdash saltdash black pepper1 cup Panko or other bread crumbsNon-stick baking spray (with flour in it)
Preheat oven to 400F.
Remove reproductive parts from inside the flowers and rinse them. I like to leave a bit of the stem on to hold onto when dipping. (The prickly hairs will soften when cooked and are edible.)
Mix together sour cream, parmesan, bacon bits, chives, onion flakes, cayenne pepper, garlic powder, and mustard. Stuff about a tbsp into each flower - enough that they are full but not overflowing.
Roll in flour to get a good coating.
Whip together egg, milk, salt, & pepper. Dip stuffed flowers into the egg wash quickly, and let excess drip off before moving on to the bread crumb coating.
Coat stuffed flowers thoroughly in panko or other bread crumbs and place singly so they aren't touching on a baking sheet that has been coated lightly with non-stick spray (I prefer baking spray because it has flour in it and doesn't leave the bottoms soggy).
Put in oven and bake for approximately 15 minutes or until golden brown. Move to broiler for 3 minutes or less to quickly crisp and brown the tops.
Enjoy!
NOTE: This recipe can easily be adapted with other stuffings...goat cheese, ricotta, and italian seasonings, or even salsa con queso and chopped jalopenos. They can also be fried instead of baked, but that will increase the calories by more than 120 and almost quadruple the fat grams per serving.
Serving Size: Makes 20 flowers (2 flowers per serving)
Number of Servings: 10
Recipe submitted by SparkPeople user KEL_MB.
Remove reproductive parts from inside the flowers and rinse them. I like to leave a bit of the stem on to hold onto when dipping. (The prickly hairs will soften when cooked and are edible.)
Mix together sour cream, parmesan, bacon bits, chives, onion flakes, cayenne pepper, garlic powder, and mustard. Stuff about a tbsp into each flower - enough that they are full but not overflowing.
Roll in flour to get a good coating.
Whip together egg, milk, salt, & pepper. Dip stuffed flowers into the egg wash quickly, and let excess drip off before moving on to the bread crumb coating.
Coat stuffed flowers thoroughly in panko or other bread crumbs and place singly so they aren't touching on a baking sheet that has been coated lightly with non-stick spray (I prefer baking spray because it has flour in it and doesn't leave the bottoms soggy).
Put in oven and bake for approximately 15 minutes or until golden brown. Move to broiler for 3 minutes or less to quickly crisp and brown the tops.
Enjoy!
NOTE: This recipe can easily be adapted with other stuffings...goat cheese, ricotta, and italian seasonings, or even salsa con queso and chopped jalopenos. They can also be fried instead of baked, but that will increase the calories by more than 120 and almost quadruple the fat grams per serving.
Serving Size: Makes 20 flowers (2 flowers per serving)
Number of Servings: 10
Recipe submitted by SparkPeople user KEL_MB.
Nutritional Info Amount Per Serving
- Calories: 150.4
- Total Fat: 6.2 g
- Cholesterol: 36.1 mg
- Sodium: 323.6 mg
- Total Carbs: 14.1 g
- Dietary Fiber: 0.5 g
- Protein: 9.8 g
Member Reviews
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CAROLRCL
I've heard of eating squash blossoms, but have never tried it. They are not at all like I expected--they are mild like zucchini flesh and are a great, slightly veggie tasting casing for really yummy filling! I added sausage. The sour cream adds a great kick! Next time I'll add an egg to the filling. - 8/1/15